How did you get started with running?

LH: “I started running for my track team at Chelsea High School. Everyone on my team was faster than me back then, and I wanted to change that. Afterwards, I ran track at Sienna Heights University.”
CO: “I started running in middle school but was never competitive with it. I did play other sports like volleyball and soccer, which required running and conditioning, though.”

What is your motivation to keep running?

LH: “I enjoy the competition of running and being able to get better every day. I also draw enjoyment from the discipline and structure it has built in my life.”
CO: “I do it to stay healthy and relaxed. Some of my best thinking time happens when I am doing my longer runs.”

How far or how often do you usually run in a week?

LH: “I run 100 miles a week. That usually takes me anywhere from 12 to 13 hours total.”
CO: “I do two to three runs per week of varying intensity and length depending on whether I am training for an event or not.

If someone wanted to start running, what would you recommend they start with?

LH: “I would recommend starting with a run/walk mix and not comparing yourself to anyone else. Running can be a competition against yourself as much as it can be against others.”
CO: “I would recommend thinking about your progress instead of thinking about your times. Everyone starts at the beginning, so being ‘slow’ is relative.”

What workouts do you do besides running?

LH: “I do core and push-ups, but most of what I do is running and occasionally swimming.”
CO: “I work out two or three times a week, doing a combination of lifting and biking.”

How many marathons have you run, and do you plan to run more?

LH: “I just finished the Boston Marathon. My goal is to run a marathon in all 50 states in the order in which they joined the Union. Up next is New York!”
CO: “I don’t have any plans to run another one this year, but I just finished the Knoxville Marathon last month! I would love to run the Bay Shore Marathon in Traverse City next year.”

Begin your own running training program!

If you’re looking to train for a marathon, or build up to your first race, you already have access to a training program in your pocket. Our NEW Volt Virtual Running Training Program is the ultimate solution for runners who want to increase their strength and endurance. Receive a custom workout plan you can use while you’re at the center or on the go, all from your mobile device.

To learn more, please visit the Member Service Desk or call 734-214-0220.

The post Running and Marathon Training: What to Know appeared first on Chelsea Wellness Center.

Make time for exercise

Even when you’re on a tight schedule, it’s important to make time for exercise. Aim for at least 30 minutes of moderate-intensity activity most days of the week. This could be anything from a brisk walk or jog to a bike ride or a swim.

Pack light workout clothes

Packing light workout clothes will make it easier to fit in a workout even when you’re traveling with limited space. Look for clothes that are versatile and can be worn for multiple activities.

Take advantage of hotel gyms

Many hotels offer gyms with treadmills, weights, and other exercise equipment. If your hotel has a gym, take advantage of it! Even a short workout can help you stay active.

Get outside and explore

Traveling is a great opportunity to get outside and explore your surroundings. Go for a walk or run, hike a trail, or rent a bike and explore the city.

Do bodyweight exercises

If you don’t have access to a gym or workout equipment, you can still get a good workout by doing bodyweight exercises. Push-ups, squats, lunges, and planks are all great exercises that can be done anywhere.

Make it fun

Exercise shouldn’t feel like a chore. Choose activities that you enjoy and that fit into your travel plans. If you’re traveling with family or friends, make it a group activity. This is a great way to bond and have some fun while staying active.

By following these tips, you can stay active and maintain your fitness routine even when you’re traveling. Did you know that our facility offers virtual programming options and Remote Health and Fitness Coaching? These are great tools you can use for exercise videos and personal training anywhere! For more information on these resources, please visit us and we’ll be happy to get you started.

REFERENCE: https://www.acefitness.org/resources/everyone/blog/7484/how-to-stay-active-when-you-re-traveling/?authorScope=220

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If you’re looking to build muscle, it’s important to eat a diet that’s rich in protein. Protein is essential for muscle growth and repair, and it helps to keep you feeling full and satisfied.

Here are many different foods that are high in protein, including:

• Eggs: Eggs are a great source of protein, and they also contain the amino acid leucine, which is essential for muscle synthesis.
• Chicken: Chicken is another lean protein source that’s easy to incorporate into your diet. You can grill it, bake it, or poach it.
• Turkey: Turkey is another good option for lean protein. It’s also a good source of niacin and vitamin B6, which are important for energy production.
• Greek yogurt: Greek yogurt is a great source of protein and calcium. It’s also a good source of probiotics, which are beneficial for gut health.
• Cottage cheese: Cottage cheese is another good source of protein and calcium. It’s also a good source of phosphorus, which is important for bone health.
• Salmon: Salmon is a great source of protein and omega-3 fatty acids. Omega-3 fatty acids have been shown to help prevent muscle loss in older adults.

More tips for building muscle:

In addition to eating protein-rich foods, it’s also important to lift weights or do other forms of resistance training. Resistance training helps to break down muscle fibers, which then rebuild themselves bigger and stronger.

Here are some additional tips for building muscle:

• Eat enough calories to be in a calorie surplus in order to build muscle.
• Get enough sleep which is essential for muscle growth and repair.
• Drink plenty of fluids throughout the day, especially after workouts.
• Manage stress. Stress can interfere with muscle growth. Find healthy ways to manage stress, such as exercise, yoga, or meditation.

Need help with your workout routine? We offer personal training to help you get started on your fitness journey or elevate your current workout. For more information, please visit the Front Desk.

REFERENCE: https://www.medicalnewstoday.com/articles/muscle-building-foods#muscle-building-foods

The post Our Favorite Muscle Building Foods appeared first on Chelsea Wellness Center.

1. Spring clean your playlist
2. Add healthy foods to your pantry
3. Stretch before after working out
4. Stay hydrated
5. Set a workout schedule
6. Reward Yourself

Reference: https://www.shape.com/fitness/tips/20-ways-spring-clean-your-fitness-routine

The post 2021 Spring Workout Tips appeared first on Chelsea Wellness Center.

The post Home Workouts for the Family appeared first on Chelsea Wellness Center.

We’re proud to announce that our Senior Director Cindy Cope is the 2019 MFA Professional of the Year! 

The Medical Fitness Association (MFA), a non-profit organization, was formed in 1991 to assist medically-integrated health and fitness centers achieve their full potential. Each year, MFA certified facilities are nominated and recognized for Medical Fitness Facility and Professional of the Year awards. Awards were presented during the 28^th Annual International Conference Awards Ceremony in Orlando, Florida. These awards celebrate and honor the best and the brightest in medical fitness center management.

Cindy Cope is the Senior Director for the 5 Healthy Towns Foundation Wellness Centers in Michigan (Chelsea, Dexter, Manchester and Stockbridge Wellness Centers).  Cindy also serves as the Senior Director for the St. Joseph Mercy Oakland Wellness Center in Pontiac, Michigan. Her knowledge of the Wellness Centers and the fitness industry is extensive.

“As the Center Director at Dexter Wellness Center, I have appreciated Cindy’s unwavering support over the years. Cindy is a mentor and coach providing guidance whenever needed. I greatly appreciate having Cindy Cope as a role model and appreciate all she does on a daily basis for all the centers,” said Angela Sargent, Center Director for Dexter Wellness Center.

Cindy has been actively involved in Chelsea Wellness Center achieving MFA facility certification and recertification. Cindy has also been a presenter at the MFA conference.  Cindy has been with Power Wellness for 18 years and has served in a leadership role at the Wellness Centers for her entire career.

Congratulations Cindy! For more information, visit the Member Services desk.

The post Professional of the Year—Cindy Cope appeared first on Chelsea Wellness Center.

Ranked as the #1 diet in the country in 2018, try implementing the fresh and delicious foods from countries around the Mediterranean to your diet. Here is the order of diet categories moving up the Mediterranean diet pyramid.

1. Physical activity and social connections emphasized at the foundation of the pyramid.
2. Fruits, vegetables, whole grains, beans, olive oil, nuts, legumes, beans, seeds, herbs and spices are prominent moving upward to the largest portion of the diet pyramid.
3. Seafood is typically eaten at least two times a week.
4. Poultry, eggs, and dairy eaten in moderate portions.
5. Red meat and sweets are eaten rarely.

Liquid included in this diet include lots of water and wine in moderation.

REFERENCE

Oldways. Mediterranean Diet. Accessed July 31, 2018. https://oldwayspt.org/traditional-diets/mediterranean-diet

The post MEDITERRANEAN DIET PYRAMID appeared first on Chelsea Wellness Center.

 These six tips may change the way you think about your fat-burning strategy:

1. 1. Strength training- Resistance helps build muscle and cut fat by increasing calories burned at rest.
   2. More protein- Suppresses appetite with less calories while supporting muscle mass preservation.
   3. Sleep to success- Decreases risk of weight gain by minimizing appetite and hunger
   4. Watch what you drink- Sugary beverages and alcoholic drinks can increase belly fat. Try fat burning options like water and green tea.
   5. Increase fiber intake- Keeps you fuller longer to decrease calorie intake.
   6. High Intensity Interval Training (HIIT)- Maximize your workout by burning more calories in a shorter amount of time.

REFERENCE

Links, Rachael. 2018. The The 14 Best Ways to Burn Fat Fast. March 19. Accessed July 31, 2018. https://www.healthline.com/nutrition/best-ways-to-burn-fat

The post 6 Tips To Burn Fat Fast appeared first on Chelsea Wellness Center.

1. Eggs
2. Nuts
3. Protein shake
4. Full-fat cottage cheese
5. Chickpeas
6. Lean beef
7. Rotisserie chicken
8. Lentils
9. Salmon
10. Fermented dairy products
11. Scallops
12. Chia seeds
13. Plain Greek yogurt
14. Brown rice
15. Tuna
16. Pork tenderloin
17. Beans
18. Almond butter
19. Quinoa
20. Turkey

REFERENCE

The Editors. The Top 30 Muscle-building Foods. Accessed July 31, 2018. https://www.mensjournal.com/food-drink/the-top-30-muscle-building-foods/3-protein-shake/

The post Best Muscle Building Foods! appeared first on Chelsea Wellness Center.

Ages: 5 – 11 years
Day: Mondays
Session 1: September 10 – October 1
Session 2: October 8 – October 29
Session 3: November 12 – December 3
Time: 5:45-6:30pm
Fee: $40; Member $28/session

Whether you’re starting a fitness routine for the first time or you’re training for an event, we’re here to help your family achieve your fitness goals. At Chelsea Wellness Center, you’ll not only transform your body, but you will gain knowledge and expert advice that will support a healthy lifestyle.

The post New Youth Class This Fall: Obstacle and Games appeared first on Chelsea Wellness Center.